Michael Turner
Immediate rule: plan on 400–500 kcal per 100 g of dry food and carry an extra 0.5–1.0 L of water per person per day for cooking and rehydration. Use the calorie-density math: at 450 kcal/100 g, 2,700 kcal requires 600 g of dry food.
Portion control: weigh every serving and label with calories and cook time. Example conversion: 100 g dry at 450 kcal/100 g = 450 kcal; so three 200–300 g portions reach typical daily needs while keeping pack weight predictable. Aim for 25–35% of daily calories from fats, 20–30% from protein and the remainder from carbohydrates to maintain sustained energy on multi-day treks.
Rehydration and cook times: use a water-to-dry-weight ratio of 2–3:1 by volume for most dehydrated dinners, 8–12 minutes simmer for legumes and full dehydrated entrées, 3–7 minutes for instant rice/pasta, or cold-soak 20–40 minutes for quick-absorbing grains when you want to skip boiling. Expect canister stoves to consume ~10–12 g of fuel per liter boiled; plan fuel per person as ~30–40 g/day if you boil for three meals, and increase for high-altitude or long-simmer recipes.
Sample daily blueprint (weights and calories): breakfast – 80 g oats (≈311 kcal) + 30 g powdered milk (≈150 kcal) + 30 g mixed nuts (≈174 kcal) = ≈635 kcal. Lunch – 80 g tortilla (≈224 kcal) + 95 g tuna pouch (≈200 kcal) + 30 g olive oil (≈270 kcal) = ≈694 kcal. Dinner – 120 g dehydrated stew (≈540 kcal) + 40 g hard cheese (≈160 kcal) = ≈700 kcal. Snacks – 150 g trail mix or energy bars = ≈750 kcal. Total ≈2,779 kcal.
Packing technique: pre-portion daily rations into lightweight resealable bags or vacuum-seal, remove excess air, and label with grams, kcal and rehydration time. Keep high-fat items (olive oil, nut butter) in squeeze packets of 10–30 g for measured boosts. Use single-ingredient, shelf-stable proteins (tuna pouches, pouched chicken, dehydrated beans) and compress grains (instant rice, couscous) to maximize kcal/gram.
Practical tips: choose foods with high fat content or concentrated carbs when weight is the priority; choose larger-grain or pre-cooked legumes when protein and satiety matter. For cold nights, add 10–20 g extra fat (oil or cheese) per meal to raise energy density. Track actual consumption and adjust per-day kcal and fuel after the first 24 hours to avoid overpacking or running short.
Calculate daily calories, protein grams, and target food weight per person
Aim for 35–45 kcal per kg bodyweight per day; target 1.6 g protein per kg; convert total kcal to dry-food weight by dividing by the kcal-per-gram density of your packed items.
Formulas
Daily kcal = bodyweight (kg) × activity factor (kcal/kg). Use activity factor 30 for easy-paced days, 40 for moderate-to-hard days, 45 for very hard days or heavy loads.
Daily protein (g) = bodyweight (kg) × protein factor (g/kg). Use 1.2–2.0 g/kg; default 1.6 g/kg for sustained high output.
Dry food weight (g) = Daily kcal ÷ kcal_per_gram. Typical kcal_per_gram: 4.5 kcal/g (mixed dehydrated), 5.5 kcal/g (fat-forward rations), 8–9 kcal/g (pure oils).
Quick adjustments
Increase kcal by ~10% in prolonged cold (<0°C). Add +5–15% kcal when pack weight exceeds ~20% bodyweight or terrain is continuously steep. Raise protein to 1.8–2.0 g/kg during recovery days or extended high-intensity periods.
| Bodyweight (kg) | Activity factor (kcal/kg) | Daily kcal | Protein (g @1.6 g/kg) | Dry food weight (g @4.5 kcal/g) |
|---|---|---|---|---|
| 60 | 40 | 2,400 | 96 | 533 |
| 75 | 40 | 3,000 | 120 | 667 |
| 90 | 40 | 3,600 | 144 | 800 |
Include concentrated items (oils, nuts, nut butter) to raise kcal/g and reduce pack weight. Prioritize meeting the daily kcal target, then verify protein grams. Multiply daily dry-weight by trip length for per-person total weight and adjust for contingency (+5–10%).
Select lightweight, non-perishable proteins: powdered, cured, and pouch options
Pack a mix: powdered isolates for maximum protein per gram, dried cured meats for grab-and-eat snacks, and retort pouches for single-serve animal or legume protein that needs no can opener.
Powdered proteins
Whey isolate – typical purity ~85–90%: a 30 g scoop yields ~24–27 g protein and ~110–130 kcal; mixes with 150–250 ml water. Pea/soy blends – 65–80% protein by weight: 30–35 g scoop → ~20–24 g protein, 120–150 kcal; better amino balance when blended with collagen. Collagen peptides – 90% protein by weight: 20 g scoop → ~18–20 g protein, ~70–90 kcal, low in tryptophan and limiting in leucine. Packaging: pre-dose single scoops into 5–10 g-precision zip bags (label grams and protein), or store bulk in Mylar with oxygen absorbers for multi-month shelf life. Use silica packets if humidity >60%.
Cured meats and retort pouches
Jerky: 28 g (1 oz) ≈ 9–11 g protein, 70–100 kcal; vacuum-sealed jerky keeps 6–12 months unopened. Salami/soppressata: 28 g ≈ 6–8 g protein, higher fat and sodium – slice into 28 g servings to control weight. Nitrite-free cured items have shorter shelf life; prefer vacuum or vacuum + foil for multi-week stability. Tuna/chicken/salmon pouches: 113 g (4 oz) ≈ 20–28 g protein, 100–220 kcal depending on oil; pouch shelf life 2–5 years, eat immediately once opened or consume within 6–8 hours if unrefrigerated. Legume pouches (lentils/beans): 200–250 g pouch ≈ 12–18 g protein plus fiber; useful for vegetarian options and higher satiety per gram than many powdered-only plans.
Preparation notes: warm pouches by submerging sealed pouch in hot water for 3–7 minutes; hydrate jerky in hot water or broth for 20–30 minutes to soften for stews; stir powders into hot oatmeal or coffee for rapid hot protein. Packing tips: pre-portion cured slices and jerky into 28–56 g single-serve bags, label weight and protein; carry 1–2 small desiccant packets with powders; place pouches together in an easy-reach pocket for lunchtime access.
Trade-offs summary: powders = best protein-to-weight ratio and longest shelf life per ounce; cured meats = fast energy, chewable protein, moderate shelf life; retort pouches = highest convenience and complete animal protein with long unopened shelf life. Packaging durability and compactness considerations are similar to lightweight gear reviews such as best umbrella stroller for tall babies and best looking beach umbrellas.
Prepare dehydrated one-pot dinners that rehydrate in under 10 minutes
Use a 1:1.75 water-to-dehydrated-solids ratio (by volume); bring to a vigorous simmer, remove from heat, cover, and let sit 6–8 minutes – total rehydration under 10 minutes for properly dried ingredients.
Cut vegetables to 3–5 mm dice and blanch 60–90 seconds before drying; spread grains and proteins in a single thin layer (1–2 mm) on trays. Dry at 57°C (135°F) until pieces are brittle and moisture tests below ~10% (squeeze test: no wetness, springy pieces snap). Pre-cooking starches to al dente before dehydration shortens rehydration time and reduces gelatinization requirements during soaking.
Ingredient rehydration benchmarks
Use these typical bench times as design targets for single-pot packs: quick couscous 3–5 min, instant mashed potatoes 3–5 min, red lentils 5–7 min, instant rice 5–7 min, small-pasta shapes/orzo 6–8 min, freeze-dried vegetables 6–8 min. Avoid whole dried beans or large legumes unless pre-cooked to mush before drying; those need far longer.
Packaging and one-pot technique
Portion into single-serving heat-resistant pouches or vacuum-seal; include measured bouillon cube/paste and a small oil sachet. On the stove: bring measured water to boil, add contents, stir once, seal pot with tight lid and wrap in an insulated cozy (or a fleece/pad) for 6–8 minutes. For alcohol stoves, boil then remove from flame before adding contents to maintain fuel efficiency. For no-heat options, design packets using instant couscous or soaked quick oats and allow 15–60 minutes cold soak, but expect lower texture fidelity.
Finish with acid powder (citric or lemon) and a pinch of salt after rehydration to brighten flavor; add powdered milk or fat-based calorie sachet after initial hot soak to avoid greasy separation. Store finished packs in Mylar with oxygen absorbers or vacuum bags to preserve crispness and prevent rehydration from humidity.
Plan stove-free breakfasts and snacks: cold-soak oats, bars, and trail mixes
Use a cold-soak oats formula of 70 g rolled oats + 20 g nonfat dry milk + 12 g powdered peanut butter + 10 g chia + 15 g freeze-dried berries + 140–180 ml water → ~520 kcal, ~23 g protein; soak 30–60 minutes (longer in cold conditions).
Cold-soak oats: precise formulas and timings
Quick single-serving (fast soak): 50 g quick oats + 15 g whey isolate + 10 g honey + 120 ml water → ~420 kcal, ~25 g protein; soak 10–20 minutes. Use quick oats when ambient temp <5°C or when time is limited.
Higher-calorie single-serving (overnight): 85 g rolled oats + 25 g whole milk powder + 20 g almond butter powder + 15 g chia + 20 g dried fruit + 180 ml water → ~760 kcal, ~28 g protein; soak 1–8 hours. For creamier texture add extra 20–30 ml water after 30 minutes if stale.
Prep tip: pre-mix dry ingredients in single-use zip bags or Mylar pouches; label grams, kcal, protein. To reduce moisture ingress, include a quick-dry silica packet in multi-day stores (remove before consumption).
Bars and trail mixes: formulas, portioning, shelf life
No-bake bar formula (yields ~6 bars): 200 g dates (pitted) + 100 g rolled oats + 100 g nut butter + 30 g whey or plant protein + 30 g chopped nuts/seeds → total ~1,900 kcal; per bar ≈ 320 kcal, ~9–11 g protein. Press into pan, chill, slice or vacuum-seal in 40–50 g portions for multi-day use; shelf life at ambient temp ~7–10 days, extend to 2–3 weeks if vacuum-sealed and kept dry.
Classic trail mix ratios (by weight): 40% mixed nuts, 30% dried fruit, 20% seeds/granola, 10% chocolate or carob chips. Example 100 g portion → ~500–560 kcal, 10–14 g protein depending on nut mix. For higher protein swap 20% of nuts for roasted soy nuts or roasted chickpeas; 100 g of that blend → ~520–600 kcal, 18–22 g protein.
Portion guide: breakfast = 500–750 kcal equivalent (cold-soak + 100 g trail mix or 1–2 bars); snack = 200–400 kcal (40–80 g trail mix or 1 bar). Aim for at least 20–30 g protein at the first meal of the day to slow muscle catabolism on multi-day trips.
Packing notes: use wide-mouth lightweight jars for soaking (easier stirring), silicone squeeze pouches for bars, and triple-seal bags or zip pouches for trail mixes. Keep nut-based items separated from ultra-dry powders to prevent oil transfer and clumping.
Quick swaps and allergy options: use soy or pea protein instead of whey (30 g = ~110–120 kcal, ~20–24 g protein); replace peanut/almond components with sunflower seed butter for nut-free; use coconut butter cautiously – adds calories but reduces protein density.
Pack for quick warming: single-pot recipes for low-fuel stoves
Use instant grains + concentrated proteins + a fat source to reach a hot, plated dish in 3–8 minutes with a single small pot and one brief burn (1–2 minutes to boil, then cover and steep).
- Target ingredient types: instant couscous, instant rice, quick-cook polenta, instant mashed potatoes, freeze-dried or pouch proteins, powdered cheese, concentrated bouillon cubes, and dehydrated vegetable blends.
- Pre-measure portions per person into labeled 1.0–1.5L zip bags: list weight (g), water needed (ml), and cook time (min) on the bag for speed at the stove.
- Choose high-energy add-ons: olive oil or ghee (10–20 g adds 90–180 kcal), hard cheese flakes (15–25 g), nut mixes – see which nuts contain the most protein for dense options.
- Pack one small spice sachet (salt, pepper, chili powder, powdered garlic) per recipe to keep flavor intensity without bulk.
Cooking tactics to cut fuel
- Boil-and-steep method: bring measured water to a rolling boil, dump in contents, stir, remove from heat, cover tightly and insulate pot with a cozy or jacket. Typical steep times: 3–6 min for couscous; 5–8 min for instant rice; 2–4 min for instant mash; 4–7 min for freeze-dried protein blends.
- Use minimum water: follow packet ratios or reduce by 10–20% if you want a thicker texture; less water equals shorter heat retention time and less fuel.
- Use a lid, windscreen, and smallest pot that fits the portion – combined these cut boil time by ~25–40%.
- Batch rehydration: heat only the water needed for one serving; if cooking for two, heat twice instead of doubling pan size to save fuel on prolonged boiling.
- Pre-soak quick items (instant oats, couscous) in cold water in the morning to halve stovetop time for evening warming.
Three single-pot, low-fuel recipes (per person)
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Lemon-Coriander Couscous + Freeze-Dried Chicken
- Dry ingredients: 80 g instant couscous (≈300 kcal, 10 g protein), 15 g freeze-dried chicken (reconstituted ≈20–25 g protein, ≈80 kcal), 6 g olive oil (54 kcal), 5 g powdered parmesan, 1 bouillon cube, pinch dried cilantro, lemon powder.
- Water: 100–120 ml boiling water. Method: pour boiling water, stir, cover, steep 4–5 min.
- Estimated total: ~434 kcal, ~35 g protein; fuel burn: 1–2 min to boil 120 ml on small canister stove plus 0 minutes simmer.
-
Instant Rice Chili Bowl (single-pot)
- Dry ingredients: 75 g instant white rice (≈270 kcal, 6 g protein), 30 g pouch refried beans powder or pre-cooked bean flakes (≈90 kcal, 6–8 g protein), 15 g pepperoni or sausage bits (optional, adds ≈80 kcal, 4–6 g protein), 8 g tomato powder, 6 g olive oil, chili spice.
- Water: 120–150 ml boiling. Method: bring to boil, add ingredients, stir, cover, steep 5–7 min. If using pork/pouch protein already cooked, reduce steep time by 1–2 min.
- Estimated total: ~520 kcal, ~20–24 g protein (with cured meat); stove burn: single short boil.
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Instant Mash & Egg Powder Hash
- Dry ingredients: 80 g instant mashed potatoes (≈310 kcal, 6 g protein), 20 g powdered eggs rehydrated (≈110 kcal, 12 g protein), 10 g bacon bits or vegetarian bacon (≈50–70 kcal), 8 g butter powder or 8 g olive oil.
- Water: 140–160 ml boiling. Method: add water, stir vigorously, return to heat 30–60 sec if needed, cover and steep 2–3 min.
- Estimated total: ~540 kcal, ~18–20 g protein; ideal for cold nights when fat+carb density matters; minimal burn time.
- Weigh target per-person dry weight: aim for 300–500 g of dry ingredients per main dish to deliver 400–700 kcal and 20–40 g protein depending on activity level and daily targets.
- Label bags with wet-volume markers (ml) to avoid measuring cups at camp and to speed up the cook process.
- Clean-up: consolidate scraps into a small resealable bag; use a single spoon and a 250–350 ml cup for serving to keep pot count low.
Packing checklist: portioned zip bags, 1 small pot with tight lid, small windscreen, cozy, folding spoon, 1 fuel canister (estimate 10–15 g fuel per hot dinner portion using boil-and-steep), spice sachets, and a tiny bottle of oil.
Pack and store food to prevent odors, moisture, and wildlife access
Carry a park-approved hard-sided wildlife canister for bear country; select a capacity that holds 24–72 hours of edible supplies – typical single-person canisters range 8–12 liters.
Contain strong-smelling items in triple layers: vacuum or heat-sealed pouch → odor-proof bag (Opsak-style) → canister or lockable dry sack. Store toiletries and garbage in separate sealed bags; never leave toothpaste, wrappers, or used cooking water near the sleeping area.
Limit moisture with vacuum sealing (volume reduction roughly 30–50%) for dehydrated and freeze-dried packs. For loose items use heavy-duty freezer bags with most air removed, then add a small silica gel packet (replace when color indicator changes). For multi-day caches, use Mylar bags with oxygen absorbers and a labeled exterior.
When a hard canister is not required, use a certified fabric bear bag (Ursack or similar) plus a locking carabiner or a PCT-style pulley: throw the line over a branch at least 4.5–6 m (15–20 ft) from the trunk and suspend the pack about 3.5–4.5 m (12–15 ft) above ground, with the bag at least 3–4.5 m (10–15 ft) horizontally from the trunk.
Cook and wash food at least 30 m (100 ft) from sleeping sites; strain and pack out all greywater and food scraps. Keep used utensils inside sealed bags until cleaned at a location away from camp.
Organize inside the pack: place canister or sealed food at top or in external cradle for easy access and fast closures, and distribute weight so the canister doesn’t shift. Carry a small odor-sack for daily use and a dedicated trash bag for all food waste to avoid contaminating pockets or inner compartments.
Inspect seals and desiccants before each trip, replace any compromised bags, and check local regulations for required storage options; if lockers or vehicle storage are available at trailheads or campsites, use them rather than improvising a hang.
